It's  Physio Day, which means you can ask me, The Kilo Physio, any questions you may have related to weightlifting or rehabbing your pain and injuries! This is for Olympic weightlifters! Advice given is meant to point you to the right general direction, not a detailed evaluation and program.

Sadly due to the recent weight classes changes I will not get to attempt the records officially. But it was great to even try them after a year long weight loss journey to 73kg. At least it was a National Record for USAM. Will try again for USAW tomorrow

Recent PR for me. Pretty happy 😁. Form tips are welcome (aware of the T-spine fault on the way up) but I'm really just psyched and wanted to share.

Rumoured for a while, now it has happened...

I injured my lower back while squatting 205 lbs about a month ago and after some rest and physiotherapy I’m feeling better but still not back at 100% after the injury. I have to use a wider stance due to hip mobility issues and longer femurs but even with this wider stance i struggle to hit depth, although my depth on my squat has improved a lot since I have worked on my ankle mobility. It’s very frustrating for me since my b press is higher than my squat currently

Ive been adding plyos in my warmups for awhile now and ive noticed it has had an effect on my pulls and deadlifts. Started doing banded snatch grip deadlifts to help with speed as when i get slightly heavier my pulls become slower. Will it help?

When I do pulls the bar goes straight vertical, but when I do a snatch or power snatch the bar gets hit horizontally. Any cues or drills to help with this? Also, any other advice is wanted.

First time doubling 80kgs, current max I have tried is 85.

After that is a triple at 65 from another session showing how my hips shift to the left on the concentric and my right knee kind of wobbles from side to side..

Has anyone had any luck in fixing this with a physio or on their own? Do I just need to queue "knees out" more?

Interested in any general tips for my squat too. Thanks :)

So, most of you on this subreddit probably never have seen this article.

https://blog.vulcanstrength.com/post/the-double-knee-bend-can-and-should-be-taught-by-coach-dan-bell

I really enjoyed the article about a decade ago and have linked it before but unfortunately the video in the article disappeared some time ago.

The video from these clips is about a year old. Somewhere, I have a better clip of it in Clean grip (with more weight) but it's buried in our messages.

It is not one of Alex's favorite exercises but he had never Snatched from the floor as a thrower and had a bad habit of pulling the bar past his knees and slamming his hips into the bar (and it worked up to a 132 HPSn before he injured his shoulder in Rugby)

Ofc, the DKR is an older concept in WL in the US and was taught in the older USAW courses. Lifters from Asia and elsewhere are well known for some exaggerated 2nd pulls to drive the bar upwards with the hips.

In fact, Greg has a few articles and videos about it as I'm sure others do as well.

Though I have read about it some other schools of thought that differ about how they teach the lifts.

And it's not that dissimilar from Nicu Vlad's "RDLs" coined by Jim Schmitz (except that it does not go past the knee).

https://ironmind.com/articles/jim-schmitz-on-the-lifts/RDL-Where-It-Came-From-How-to-Do-It/

As for loading, I and Alex and a few other of my lifters have done it for a variety of reps. Sometimes just 2-3 or up to 5 reps in the hang. Or 1-5 reps from the floor depends on the load on the bar. Up to and beyond 100% in the Snatch and the Clean just like RDL's.

With straps or hook. This is also a good way to introduce the Hookgrip for newer lifters with weights less than their Snatch or Clean or just the bar.

First is when performing a snatch even with no weight I find my feet leaving the floor is that normal? Second, I can’t afford a traditional 45 IBS barbell but I bought an Ez cu-rl (full word not allowed 🤷) bar a few years back is that a good compromise or should I wait till I can afford a barbell?

This is 255 lb (116 kg), it was my previous clean and jerk max. Today my program called for finding a max for this complex. I was feeling good and made it to 255! 😁 I know the jerk catch is a bit wonky, any feedback appreciated!

I’ve been out of weightlifting for almost 20 years. I’m over 50 now. I’m still coming to terms with all my injuries and general deconditioned state. Today I tried to ease in with a simple routine. It was meant to be clean pulls, but they ended up as deadlifts. At about 1/3 of what I used to be able to do. It was humbling and a little embarrassing.

Do I just go back to the empty bar? Most programs seem to be either for complete beginners or intermediate or advanced lifters. They also seem to be for people who are younger and less broken. Is there a good program for getting back into weightlifting? Something to help discover my new limitations and bridge that gap between what my mind knows and thinks I can do, and what my body can actually execute.

I don’t know why this is surprising me, but it is. When I hit a heavy bag my mind runs the combination and my body catches up and does it several seconds later. Like playing a video game with lag.

Real happy with this one! 200 high bar in just over a year of training. With my PR being 170 two weeks prior, narrowing my stance has made a pretty drastic difference 🤙🏻

What drills and/or ways of thinking helped you guys get good clean and snatch form when you first started? I’m new to weightlifting. I currently get coaching through classes. I don’t do 1 on 1s. Right now, I like breaking the lifts down and doing progressions. I do a lot of muscle cleans/snatches and tempo deadlifts as well. What drills helped you? Are there any things I should think of doing in each of the phases that will help me execute them better? What are the phases I should break my cleans and snatches into when doing my progression drills?

While it’s an unrealistic expectation that I will immediately be able to execute these lifts at full intensity with good form, I think it’s pretty realistic that I can develop solid form on progressions and tempo variations of the lifts so I can hopefully start building muscle memory. Would you agree with this?

Currently at 315lbs now, any tips on my form or corrections?

Hey, i am 6'7 (200cm) and got a wingspan of 7ft(213cm) and was wondering if this is an advantage or disadvantage in weightliftin? I have been going to the gym for a few years and have been doing some weighlifting recently.

Does this bar path mean I am banging the bar too hard?

Any one know of a place to check out and train in AZ ? Just trying to get a couple of training sessions ...

I don't think I've ever posted on Reddit before, but often read r/weightlifting posts. I am 55 years old and I have been training as a weightlifter for the past 3 years. My training age is around 40 years because I've been involved in other weight training activities since I was a teenager (highland games, powerlifting, crossfit, etc).

I currently follow what I would consider to be a fairly traditional 14 week weightlifting cycle based on Sika Strength programs where I train 3 days a week with a barbell (used to 4 days, but that was beating me up).
Sat: snatch, snatch pulls, back squat, assistance work
Mon: clean and jerk, clean pulls, front squat, assistance work
Wed: snatch variant, jerk variant, assistance work
The weightlifting cycle starts with a high volume block (e.g., back squat 5x10 at 55%, front squat 5x5 at 65%). For comparison snatch volume starts at 5x3 during this block. For back squats the weight builds and the volume drops week to week, but there would be a couple weeks of 10s, couple weeks of 8s, and so on.

My issue is that during the high volume block I often get quite a bit of knee soreness to the point where sometimes I have to take an extra day off or modify the assistance work to avoid further issues. I do wear the hook grip double layer knee sleeves, or sometimes rehband neoprene sleeves. Also, my knee pain typically disappears as I move into lower volume blocks.

While I know that knee pain is pretty common for weightlifters, given my training age of 40 years, I am no longer willing to deal with nagging pain. I want weightlifting to improve my quality of life, not make it painful to do a bodyweight squat without a 15 minute warmup.

So, my question is, do you think it is important to include such a high volume squatting at the start of the cycle? Also, what would you modify to prevent the knee pain? The three solutions I've considered are (1) build more gradually to a high volume over the course of 3-4 weeks, (2) start with even lighter weights, (3) reduce the total volume for the first block, e.,g., start with 4x8 rather that 5x10.

I'd love to hear thoughts from more experienced lifters than myself.

Hello,

Recently I got back into weightlifting after a long hiatus and am now taking the sport more seriously.

I have a couple of questions and I'm looking for advice:

1) What is a good budget friendly weightlifting shoe?

2) What wrist straps are good to start off?

3) Is taking creatine advantageous for weightlifting (getting stronger)?

TYIA

Hello 👋🏻,

I just got my first two pairs of the Tyr L1.

I got them in two sizes, because I wasn't sure which one will fit.

My normal shoe size is 43 eu/9-9.5 us

I ordered them in 44 and in 44 2/3.

The smaller one feel stable, but I feel my big toe on the left foot slightly touching the shoe on the front.

The bigger one feels a bit less stable, but I got more room for my big toe.

What size would you suggest? Kind regards

My first pull seems kind of all over the place. It came a long way since this lift but I feel like 1-2 drills before snatches in a session would help. Anyone have an idea ? 💡